Benefits of physical activity
Regular physical activity can help keep us physically and mentally fit, as well as healthy and happy. It also plays a vital role in keeping our weight under control. Daily life is full of opportunities for putting our energy to good use, so why not take advantage of it.
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Reshaping your figure
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Regular physical activity is an important part of any weight loss plan. The best type of activities for fat loss include ‘weight bearing’ exercise like power walking, dancing, tennis, badminton, rollerblading and aerobics. Weight supported exercise like swimming and cycling are less effective in shifting unwanted fat.
Moderately intense physical activity, for 30 minutes or more on most days of the week, will help you to:
- Improve your fitness and stamina.
- Increase your metabolism.
- Burn up kilojoules from the food you eat.
- Reduce fat stores in the body.
- Increase and maintain muscle strength and tone.
If you want bigger muscles and better muscle definition, then you should follow a weight training program. For a safe and effective weight training program, see a gym instructor or a personal trainer rather than designing your own. They can tailor a weights program to your needs and provide instruction on how to handle the weights without injuring yourself.
Unfortunately, you cannot shift fat from one part of the body (e.g. the hips) to another part of the body (e.g. the bust) through certain forms of exercise. If you are pear shaped, with shapely hips, then regular physical activity and good eating habits will help you to lose weight from all parts of your body, including your hips.
Getting started
If you are not used to physical exertion, then you should have a check up with your doctor before embarking on an exercise program or starting a new sport.
Here are some practical pointers for started with physical activity.
- Get the right gear - a comfortable pair of shoes and loose-fitting clothing will ensure you are comfortable during your workouts.
- Stretch both before and after exercise to reduce the risk of injury, increase flexibility and prevent muscle soreness.
- Taking on too much too soon is unsafe. Start with small amounts of exercise and gradually build up to a rate that you feel comfortable with.
- Expect to take weeks or months to build up your stamina and fitness.
- Set yourself some exercise goals and keep a weekly log of your efforts. Update your goals as you become fitter.
- Find yourself an exercise buddy to get you motivated and keep you motivated.
- Keep the fluids up. Carry a drink bottle with you and make sure you drink plenty of fluids before, during and after exercise.
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- Tips on how to get more active
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Do you want to get more active but find it difficult to fit it into your hectic schedule? Here are a few simple ways to slot some physical activity into your day.
- Clock up some ‘incidental activity’ time. This includes things like walking around the office, taking the stairs instead of the lift and getting off the couch to change the TV channels instead of using the remote. The more incidental activity you do, the more kilojoules you will burn during the day. Remember – every little bit counts.
- Block out some ‘me’ time. Make a one hour appointment with yourself, three to four times a week. And consider this appointment as important as any other work-related appointment or meeting. It’s important not to let other things override your exercise time.
- Think beyond the gym. Throwing a frisbee to your kids in the park or taking the dog for a walk or jog counts as physical activity. If the gym is not your scene, think of what you really like doing and just do it. The most important thing is to move your body, get the heart pumping and have fun while doing it.
- Find an exercise buddy. An exercise buddy can help you get motivated and keep motivated. You will both benefit from the partnership.
FAQ's
How important is physical activity when trying to lose weight?
It takes two to tango. A good diet without physical activity will make losing weight and gaining fitness more difficult. Physical activity helps to burn up kilojoules from the food we eat and build up muscles, which in turn increases our metabolism and assists in weight control.
What types of physical activity are recommended for getting back in shape?
Aerobic activities like power walking, jogging, rollerblading, squash, tennis and aerobics will help you to lose body fat. Weight training helps to increase muscle tissue, which in turn can reward you with a body that is well toned and looks great.
Can I do any type of exercise I like without endangering my health?
Unless you are young and in good health, it is recommended that you have a medical check-up before embarking on a new form of exercise. This is especially important for intensive exercise.
I have no time for structured exercise. What can I do instead?
Our daily life offers many opportunities for working out - working around the house, gardening, taking the stairs instead of the lift and getting off the bus one stop before your destined stop and walking the extra distance. These activities add up and can contribute to your recommended 30 minutes (or more) of moderate intensity physical activity on most, if not all, days of the week.
My ten year old is gaining weight. How can I help him/her become more physically active?
Look for opportunities before and after school to get your child moving. The key is to encourage and support things that they like doing, such as playing with a frisbee in the park, playing cricket in the back yard, riding their bike or swimming at the local pool. Perhaps you could ask your child to give you a hand with some chores around the house, like sweeping the verandah or mowing the lawns. Or you could walk your child to and from school – it will help you keep fit too
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Reshaping your figure
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Regular physical activity is an important part of any weight loss plan. The best type of activities for fat loss include ‘weight bearing’ exercise like power walking, dancing, tennis, badminton, rollerblading and aerobics. Weight supported exercise like swimming and cycling are less effective in shifting unwanted fat.
Moderately intense physical activity, for 30 minutes or more on most days of the week, will help you to:
> Improve your fitness and stamina.
> Increase your metabolism.
> Burn up kilojoules from the food you eat.
> Reduce fat stores in the body.
> Increase and maintain muscle strength and tone.
If you want bigger muscles and better muscle definition, then you should follow a weight training program. For a safe and effective weight training program, see a gym instructor or a personal trainer rather than designing your own. They can tailor a weights program to your needs and provide instruction on how to handle the weights without injuring yourself.
It would be ideal if a person can shift fat from one body part to another, but unfortunately, you cannot shift fat from one part of the body (e.g. the hips) to another part of the body (e.g. the bust) through certain forms of exercise. If you are pear shaped, with shapely hips, then regular physical activity and good eating habits will help you to lose weight from all parts of your body, including your hips.
Getting started
If you are not used to physical exertion, then you should have a check up with your doctor before embarking on an exercise program or starting a new sport. Here are some practical pointers for getting started with physical activity.
> Get the right gear –a comfortable pair of shoes and loose-fitting clothing will ensure you are comfortable during your workouts.
> Stretch both before and after exercise to reduce the risk of injury, increase flexibility and prevent muscle soreness.
> Taking on too much too soon is unsafe. Start with small amounts of exercise and gradually build up to a rate that you feel comfortable with.
> Expect to take weeks or months to build up your stamina and fitness.
> Set yourself some exercise goals and keep a weekly log of your efforts. Update your goals as you become fitter.
> Find yourself an exercise buddy to get you motivated and keep you motivated.
> Keep the fluids up. Carry a drink bottle with you and make sure you drink plenty of fluids before, during and after exercise.
Tips on how to get more active
Do you want to get more active but find it difficult to fit it into your hectic schedule? Here are a few simple ways to slot some physical activity into your day.
> Clock up some ‘incidental activity’ time. This includes things like walking around the office, taking the stairs instead of the lift and getting off the couch to change the TV channels instead of using the remote. The more incidental activity you do the more kilojoules you will burn during the day. Remember – every little bit counts.
> Block out some ‘me’ time. Make a one hour appointment with yourself, three to four times a week. And consider this appointment as important as any other work-related appointment or meeting. It’s important not to let other things override your exercise time.
> Think beyond the gym. Throwing a Frisbee to your kids in the park or taking the dog for a walk or jog counts as physical activity. If the gym is not your scene, think of what you really like doing and just do it. The most important thing is to move your body, get the heart pumping and have fun while doing it.
> Find an exercise buddy. An exercise buddy can help you get motivated and keep motivated. You will both benefit from the partnership |
BMI (Body Mass Index)
Your ideal weight depends on your age, height, build and how much weight you carry. Calculating your body mass index (BMI) will give you an indication of where you stand in the healthy weight range.
The BMI is a calculation of your weight in relation to your height. This calculation can be used by adults between the ages of 20 and 65 years. It is not a reliable test for children, women who are pregnant or breastfeeding, or serious / professional sports people. Your doctor can better assess your weight in relation to height in these circumstances.
BMI Notion Chart |
Age Group |
Recommended |
Overweight |
Obese |
Extremely Obese |
under 17 |
15-20 |
21+ |
26+ |
34+ |
under 35 |
18-24 |
25+ |
30+ |
40+ |
35 and over |
19-26 |
27+ |
30+ |
40+ |
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BMI values below 19 for men and 18 for women indicate an underweight condition |
But it’s worth the effort, because family meals can also be a time for everyone to get together and share the good things in life. Here are some tips on how to enjoy these times to the fullest.
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The ‘lifestyle’ approach to weight management
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Most dietitians and doctors will agree that weight loss involves some form of lifestyle change. Adopting a holistic approach to weight loss which combines dietary change, increased physical activity and a positive attitude, will give you the best results. The key is to make lifestyle changes that can be maintained for life.
Avoiding your favourite treat (e.g. Slaptjips) for the rest of your life is unrealistic. But limiting your favourite treat to once a fortnight or once a month is realistic and achievable.
The aim is not to remove all of the pleasures and treats in life, but to maintain a balance with your lifestyle habits, by still enjoying the things in life that gives you pleasure.
Eating according to your needs
People have different dietary requirements. Men generally require more energy and nutrients than women. However, there are some exceptions to this rule. Pre-menopausal women for instance need more iron than men due to the fact that they menstruate and menopausal women need more calcium than men to maintain bone strength at this later stage in life.
It is not always easy to know how much energy (i.e. kilojoules / calories) our body needs. But learning to eat when we are hungry and to stop when we are full is an important part of weight control. And simply by eating out of boredom or habit, rather than when you are hungry, is a common cause of weight gain.
A guide to balanced, enjoyable eating
No single food can provide a nutritious and balanced diet. Eating a wide variety of foods from the core food groups is the key to healthy eating.
This eating guide applies whether you are within the healthy weight range or overweight and trying to lose the extra kilos. Restricting the variety of foods eaten, as seen in many ‘fad’ or ‘crash’ diets, not only limits your intake of essential vitamins and minerals, but it dampens the enjoyment of eating.
An eating plan that is based on a variety of foods is far more appetising and enjoyable than one that severely restricts whole food groups. People who are happy with their balanced eating plan are far more likely to stick to it than those who feel restricted by the foods they can eat.
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The importance of eating regularly
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Our body needs energy to get through the day and this energy comes from the food that we consume. Therefore it is very important to eat regular meals to ensure your body gets the energy it needs to perform.
To prevent hunger pangs between meals and overindulging at main meal times, spread your food intake over five to six smaller meals and snacks, rather than eating three large main meals a day. Skipping meals won’t help you lose weight either. You’re more likely to make up for it by eating more at the next meal.
A better way is to cut down the size of your meals a little. You’ve probably heard before that breaking the overnight fast (i.e. eating breakfast) is important. Eating breakfast is like refuelling the car before a long trip – without the fuel, you won´t go very far.
As well as the fuel that breakfast provides, it gives essential vitamins and minerals. People who skip breakfast often struggle to make up these missed nutrients later in the day.
At breakfast, aim to include
> A drink to replenish the fluids in your body.
> Whole grain breads and cereals to give you energy and keep your bowels in good working order.
> A low fat dairy product, to help maintain your bone strength.
> Some fresh or canned fruit to boost your vitamin and mineral intake.
Variety and flavour is the key
No single food will provides a person with all the nutrients he or she will need, so it is important to eat a wide variety of foods to get the best nutrition possible. Eating a wide variety of food also gives us the opportunity to sample many different flavours and textures, which can make meals and snacks more exciting.
FAQ's
Do all slimming diets help you lose weight?
Most diets, including ‘fad’ diets, can help you lose weight...that is, in the short-term. But not all diets and eating plans will help you to maintain your weight in the long-term. The best weight loss strategies are those that help you to lose excess body fat and keep the weight off for years thereafter.
Which diets work best?
Unfortunately, there are no ‘miracle’ diets that allow you to lose weight without effort or carry on eating whatever you like. The only way to lose weight and keep it off in the long-term is to adopt a balanced lifestyle approach by consuming less energy (kilojoules) and increasing your level of physical activity.
How much weight can I safely lose each week?
A gradual weight loss of 1/2 to 1kg per week is considered safe. A slow and gradual drop in weight will help you maintain your ‘goal weight’ once it has been reached.
What are the dangers of an unbalanced diet?
Unbalanced diets and restrictive food plans could lead to low levels of vitamins, minerals and energy. In the short-term, these deficiencies may not be noticeable, but in the medium to the long run, they can have health consequences.
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Reshaping your figure
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Regular physical activity is an important part of any weight loss plan. The best type of activities for fat loss include ‘weight bearing’ exercise like power walking, dancing, tennis, badminton, rollerblading and aerobics. Weight supported exercise like swimming and cycling are less effective in shifting unwanted fat.
Moderately intense physical activity, for 30 minutes or more on most days of the week, will help you to:
> Improve your fitness and stamina.
> Increase your metabolism.
> Burn up kilojoules from the food you eat.
> Reduce fat stores in the body.
> Increase and maintain muscle strength and tone.
If you want bigger muscles and better muscle definition, then you should follow a weight training program. For a safe and effective weight training program, see a gym instructor or a personal trainer rather than designing your own. They can tailor a weights program to your needs and provide instruction on how to handle the weights without injuring yourself.
It would be ideal if a person can shift fat from one body part to another, but unfortunately, you cannot shift fat from one part of the body (e.g. the hips) to another part of the body (e.g. the bust) through certain forms of exercise. If you are pear shaped, with shapely hips, then regular physical activity and good eating habits will help you to lose weight from all parts of your body, including your hips.
Getting started
If you are not used to physical exertion, then you should have a check up with your doctor before embarking on an exercise program or starting a new sport. Here are some practical pointers for getting started with physical activity.
> Get the right gear –a comfortable pair of shoes and loose-fitting clothing will ensure you are comfortable during your workouts.
> Stretch both before and after exercise to reduce the risk of injury, increase flexibility and prevent muscle soreness.
> Taking on too much too soon is unsafe. Start with small amounts of exercise and gradually build up to a rate that you feel comfortable with.
> Expect to take weeks or months to build up your stamina and fitness.
> Set yourself some exercise goals and keep a weekly log of your efforts. Update your goals as you become fitter.
> Find yourself an exercise buddy to get you motivated and keep you motivated.
> Keep the fluids up. Carry a drink bottle with you and make sure you drink plenty of fluids before, during and after exercise.
Tips on how to get more active
Do you want to get more active but find it difficult to fit it into your hectic schedule? Here are a few simple ways to slot some physical activity into your day.
> Clock up some ‘incidental activity’ time. This includes things like walking around the office, taking the stairs instead of the lift and getting off the couch to change the TV channels instead of using the remote. The more incidental activity you do the more kilojoules you will burn during the day. Remember – every little bit counts.
> Block out some ‘me’ time. Make a one hour appointment with yourself, three to four times a week. And consider this appointment as important as any other work-related appointment or meeting. It’s important not to let other things override your exercise time.
> Think beyond the gym. Throwing a Frisbee to your kids in the park or taking the dog for a walk or jog counts as physical activity. If the gym is not your scene, think of what you really like doing and just do it. The most important thing is to move your body, get the heart pumping and have fun while doing it.
> Find an exercise buddy. An exercise buddy can help you get motivated and keep motivated. You will both benefit from the partnership |
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FAQ's
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How important is physical activity when trying to lose weight?
It takes two to tango. A good diet without physical activity will make losing weight and gaining fitness more difficult. Physical activity helps to burn up kilojoules from the food we eat and build up muscles, which in turn increases our metabolism and assists in weight control.
What types of physical activity are recommended for getting back in shape?
Aerobic activities like power walking, jogging, rollerblading, squash, tennis and aerobics will help you to lose body fat. Weight training helps to increase muscle tissue, which in turn can reward you with a body that is well toned and looks great.
Can I do any type of exercise I like without endangering my health?
Unless you are young and in good health, it is recommended that you have a medical check-up before embarking on a new form of exercise. This is especially important for intensive exercise.
I have no time for structured exercise. What can I do instead?
Our daily life offers many opportunities for working out - working around the house, gardening, taking the stairs instead of the lift and getting off the bus one stop before your destined stop and walking the extra distance. These activities add up and can contribute to your recommended 30 minutes (or more) of moderate intensity physical activity on most, if not all, days of the week.
My 10 year old is gaining weight. How can I help him/her become more physically active?
Look for opportunities before and after school to get your child moving. The key is to encourage and support things that they like doing, such as playing with a Frisbee in the park, playing cricket in the back yard, riding their bike or swimming at the local pool. Perhaps you could ask your child to give you a hand with some chores around the house, like sweeping the veranda or mowing the lawns. Or you could walk your child to and from school – it will help you keep fit too.
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Gimmicks, gadgets and fad diets
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Diet gimmicks, gadgets and fads come and go like dress fashions. They all claim to be very effective because otherwise they would fail to attract those who want to lose weight. Unfortunately, many weight loss approaches are not nutritionally balanced and dangerous to the health and well-being of those who follow them for long periods of time.
You may have seen or heard about supplements that blast fat away, exercise devices that give you an instant ‘six pack’, or diets that guarantee a drop in two dress sizes in two weeks.
There is no "miracle" pill, potion, gadget or diet that successfully helps you lose lots of weight in a short amount of time and keep it off. The only safe and certain way to lose excess body fat and maintain a healthy weight is to consume less energy (kilojoules) than your body needs and increase your level of physical activity.
Sounds too good to be true?
If it sounds too good to be true, it probably is! There is no ´magic´ diet that will achieve miraculous weight loss with very little effort and there is no ´magic´ pill or potion that will melt fat away.
When considering a weight loss program use your common sense and judgment and investigate the weight loss program or approach by asking lots of questions, like those listed in ‘10 questions to ask about weight loss programs.
10 Questions to ask about weight loss programs
> Is the person, or are the staff, qualified professionals? Do they have qualifications in nutrition, health sciences or nursing?
> Is the program endorsed or approved by a credible, authoritative organisation? Endorsement by a famous celebrity is not enough.
> Are there any hidden costs?
> Does the program take a holistic approach to weight loss, that is, does it address eating habits as well as levels of physical activity?
> Does the program teach you how to make permanent changes to your eating habits and levels of physical activity? And will you be able to maintain and enjoy the eating plan and physical activity recommended as part of a long-term and enjoyable lifestyle?
> Does the program emphasise that weight loss should be slow and gradual (i.e. no more than half to one kilogram per week)?
> Does the food plan include choices that are varied, readily available and affordable?
> Does the food plan provide flexibility in the amount and types of food you can eat? Rigid food plans can lead to boredom and binge eating.
> Is there a maintenance plan and does it include strategies or tips to help you get through the tough times?
> What is the program’s success rate in the long run? (i.e. after 12 months or more)? Ask to see written evidence for this.
Taking the ‘lifestyle’ approach
If you want to successfully lose that excess body fat and keep it off, then a lifestyle change is probably in order. As a starting point, write down all your lifestyle habits that fall into the ‘not-so-good’ basket, (e.g. ‘I eat takeaway food more than three times a week’, or ‘I do not do any regular physical activity’).
Next, set yourself a goal to make one change each week (e.g. limit takeaway foods to once a week). Once you have mastered this goal, set yourself a new weekly goal and continue until all of your undesirable lifestyle habits have been improved. Making small, gradual lifestyle changes is an easier and more sustainable approach to weight loss.
In fact, the best feature of the ‘lifestyle’ approach to weight control is that any weight you lose is likely to stay off once you have achieved your goal.
You may lose weight on a quick fix or fad diet, but chances are you will put it back on (plus possibly a bit more) as soon as you stop.
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Setting and reaching your goal weight
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Your ideal weight depends on your age, height, build and how much muscle you carry. Calculating your body mass index (BMI) will give you an indication of what your ideal body weight is according to your height. The ideal BMI is between 18.5 and 24.9. A BMI above 25 is considered overweight (pre-obese) and a BMI greater than 30 is obese. The BMI formula is:
BMI =Weight (in kilograms) divided by Height (in metres)
For example, a woman who is 1.65cm tall and 80kg will have a BMI of 29.4, which is considered overweight. Another useful ‘healthy weight’ check is to measure your waist.
Men who have a waist measurement more than 102cm (40 inches) and women who have a waist measurement over 88cm (35 inches) are at much greater risk of disease, including heart problems.
If you are overweight and wish to trim down, then here are some handy tips for setting your goal weight and reaching your goal weight.
> You could base your weight loss goal on the number of kilograms lost, your BMI or the drop in centimetres around your waist. You could even use the number of notches in your belt as your target.
> Give yourself a realistic time frame to reach your goal. Six months to a year, or even longer, may be required.
> Allow the weight to come off slowly – around ½ to 1kg per week. Weight that is lost fast tends to come back fast.
> Set yourself a number of short-term goals so that there is a sense of achievement along the way to your ‘big’ goal.
Reward yourself along the way – but not with food-based rewards. Buy yourself a new music CD or take yourself along to the movies for a treat when you reach your short-term goals.
Maintaining your goal weight
Once you have reached your goal weight or body size, the last thing you want to do is blow it and regain all those kilos that you worked so hard to lose. The fact of the matter is weight will be regained unless the lifestyle changes you have made are ongoing. Beware of the ‘I made it’ syndrome where you return to your old habits and ways as soon as you have reached your target weight. The occasional treat or small splurge is fine, but don’t let it overpower all the good habits you have now adopted.
Keeping motivated
Motivation is that inner drive that keeps us going in an activity, even when we find it uncomfortable or difficult. Some people find it easy to get motivated and stay motivated, whereas others find it very challenging.
The single biggest barrier to successful weight loss is a lack of motivation. So what can you do to get motivated and stay that way? The following pointers aim to help you along the way.
> Think about all the positives (pros) to losing weight and write them down on a piece of paper (e.g. I’ll feel better, I’ll be healthier, I’ll have more energy to play with the kids etc). Pick out two or three of these benefits and stick them on the fridge to remind you every day.
> It is also very important to address all the negatives (cons) to losing weight. Write down all the negatives and barriers (e.g. I won’t be able to go out to dinner) and consider each issue. For example, there is no reason why you cannot go out to a restaurant occasionally for dinner. Most restaurants nowadays offer healthy food choices, and if it is not obvious on the menu, then ask the waiter if the chef can cater to your dietary needs (e.g. if the meal you want comes with chips, ask for veggies or salad instead).
> Set yourself several short term goals that are achievable (e.g. this week, I aim to eat two pieces of fresh fruit every day).
> Plan your week using a diary and tick off tasks as you complete them (e.g. Monday – go for a 30 minute power walk). Breaking down your eating plan and exercise routine into daily tasks can make your weight loss goal seem a lot more achievable.
> Find yourself a role model or mentor. You may know of a friend who has successfully lost weight and kept it off ever since. Talk to them about your task and perhaps ask if they can act as a mentor, to help keep you motivated.
> Discuss your goals with your family and ask for their support and encouragement. |
- Shopping List
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Fruit and vegetables
All fresh and frozen fruits and vegetables are good, so aim to pile your trolley high with a wide variety of these goodies. Dried fruit is fine, but go easy on the amount you eat. Dried fruit is higher in energy (kilojoules/calories) than fresh fruit per gram. A small handful of dried fruit as a snack is fine.
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Milk and dairy
Choose juices made from 100% fruit with no added sugar. And just like dried fruit, go easy on the amount you drink, as it is fairly high in energy. To reduce the energy (kilojoule/calorie) content, try diluting your juice with half water before drinking. Milk and dairy Choose low fat (or skim) milk and yoghurt. ‘Diet’ yoghurt is another good choice.
Choose reduced fat cheeses with less than 25g fat per 100g and limit the amount of cheese you eat, as it has a higher fat content than milk and yoghurt. Select low fat custard and a light & creamy ice cream. Breads, cereals, grains and legumes Add variety and taste to your meals by varying the types of breads you eat. |
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Breads, cereals, grains and legumes
There are so many different types to choose from nowadays...pita, pocket, Turkish, pumpernickel, sourdough, rye, soy and linseed, 9-grain, fruit loaf; wholemeal…the list is endless.
Choose tasty breakfast cereals with high fibre content (i.e. 3g dietary fibre per serving or more) and a low fat content (i.e. 3g fat per 100g or less). Add some grains like wheat, rice, oats, barley, maize (corn), rye, millet and triticale to your shopping list. They can easily be added to soups and stews, or used to make your own breakfast cereals and home-baked breads.
Fill up the shopping trolley with a variety of legumes like split peas, lentils, chick peas, red kidney beans, navy (haricot) beans, four bean mix and baked beans. If you don’t have the time to soak and cook legumes, go for canned varieties (located in the canned food section of the supermarket), or those packed in vacuum sealed bags, (often found in the health food section of the supermarket). |
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Fats and oils
Fats and oils For your sandwiches, choose reduced fat, polyunsaturated or monounsaturated margarine spreads.
Use only a small amount to spread on your bread and toast. Choose a monounsaturated oil (e.g. olive, canola, monola) or polyunsaturated oil (e.g. sunflower, soybean) for your cooking and use in small amounts only. Cooking oil sprays can help cut down the amount of fat you use in your cooking.
Choose ‘low fat’ or ‘diet’ salad dressings, mayonnaise and sauces. Meat, fish, eggs and nuts The key is to choose lean cuts of the meat like lean steak, trim beef mince, veal, rabbit, Trim Lamb, New Fashioned Pork, skinless chicken breast and turkey breast. Choose a variety of fresh, frozen or canned fish (e.g. tuna, salmon or sardines in spring water or a low fat sauce). |
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Meat, fish, eggs and nuts
Aim to eat at least two fish meals a week. Fresh or frozen seafood like prawns, crab, lobster, oysters, scallops, octopus and calamari is delicious and low in fat – provided you don’t fry it in oil or smother it in a creamy sauce.
Eggs are rich in protein and only the yolk of an egg contains fat – the white of an egg is fat free. Eating eggs while controlling your weight is fine, but if you are watching your fat intake, go easy on the number of egg yolks you eat each week.
Nuts are relativity high in fat and kilojoules, so don´t eat them too often. Eating a small handful of unsalted nuts occasionally is fine. |
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Reading food labels
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Reading food labels and interpreting all the information on-pack can be a daunting task.
> 5g fat is equal to one teaspoon of fat (picture a teaspoon of butter). If a food says it has 30g fat per serving, that’s equivalent to eating about six about teaspoons of butter! That’s a lot of fat in one serving, so look for a lower fat version.
> 5g sugar is equal to one teaspoon of sugar. If a can of soft drink has 40g sugar - that’s like eating eight teaspoons of sugar. Consider another type of drink or a diet soft drink if you are trying to watch your kilojoule/calorie intake.
> Foods with a ‘high fibre’ claim contain at least 3g fibre per recommended serving size. Foods with a ‘very high fibre’ claim contain at least 6g fibre per recommended serving size.
> Buy ‘low fat’ or ‘reduced fat’ dairy products like milk, cheese, yoghurt, custard and ice cream. ‘Diet’ fruit yoghurt is another good choice as it has substantially reduced kilojoule/calorie content.
> Don’t assume that all foods displaying the word ‘light’ are low in fat or kilojoules/calories. The term ‘Light’ or ‘Lite’ on a food label may also mean the food is light in fat, light in salt, light in colour, or even light in taste. The characteristic which makes the food ‘light’ must be stated on the label, so take a closer look to see what it really means before putting it in the trolley.
>Reading food labels and interpreting all the information on-pack can be a daunting task. Here are some pointers to help you read and interpret the information on food labels. |
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Sample meal plan
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Reading food labels and interpreting all the information on-pack can be a daunting task. Here are some pointers to help you read and interpret the information on food labels.
Breakfast
Bowl of Fibre / Honey&Almond with half a cup of low fat milk
Slice of wholegrain or rye with a scrape of margarine
1 apple (small)
Provides: 1 and ½ serving of breads/cereals, ½ serving of fruit and ½ serving of dairy.
Morning tea
Banana milkshake (1 banana blended with 1 cup low fat milk)
Provides: 1 serving of dairy and 1 serving of fruit.
Lunch
Tuna and four bean salad:
Small can of tuna in spring water (drained)
½ cup of four bean mix
1 ½ cups of salad vegetables (beetroot, tomato, cucumber, cherry tomatoes)
Small wholemeal bread roll
Provides: 2 ½ servings of vegetables, ½ serving of breads/cereals and ½ 1/2 serving of meat.
Afternoon tea
4 whole wheat biscuits with ricotta cheese, tomato and cracked pepper
Provides: 1 serving of breads/cereals, 1 serving of dairy and ½ a serving of vegetables.
Dinner
Chicken and vegetable stir fry:
100g of skinless chicken breast
1 cup of cooked 99% fat free noodles
1 ½ cups of stir fry vegetables (onion, bok choy, snow peas, green and red capsicum) Oyster sauce
½ tablespoon of olive oil
Provides: 1 serving of breads/cereals, 1 serving of meat, 3 servings of vegetables and 1 serving of extra food.
Supper
Cup of fresh fruit salad with ½ tub diet fruit yoghurt Provides: 1 serving of fruit and ½ serving of dairy.
Remember to keep up your fluid intake. Drink around 2 litres of water or sparkling mineral water every day. |